Reclaiming Rest:
How to Navigate Restless Sleep in Perimenopause...
Sleep is more than a basic need. It’s foundational to your cognitive clarity, emotional resilience, and hormonal regulation. And yet, for many women in perimenopause, restorative rest starts to feel elusive, despite exhaustion.
If you’ve noticed that you’re waking up at 3am with a racing mind, or tossing and turning despite feeling drained, you’re not alone.
Sleep disturbances are one of the most common and disruptive symptoms of the perimenopausal transition, but they’re not something you simply have to put up with!
Understanding what’s driving these changes puts the power back in your hands.
Why Perimenopause Disrupts Sleep
Hormones influence every aspect of your biology, and sleep is no exception. As oestrogen and progesterone fluctuate in the lead-up to menopause, the delicate systems that govern your sleep rhythm can fall out of sync.
Progesterone has a naturally calming effect and helps initiate sleep. As levels begin to dip, you may find it harder to unwind or stay asleep. Oestrogen plays a role in regulating body temperature and mood; so when it starts to shift, night sweats, temperature fluctuations, and anxiety can all interfere with rest.
Add in elevated cortisol from stress, and it’s no wonder that your sleep feels lighter, broken, or non-existent.
It's Not Just About Sleep Hygiene
You’ve probably heard all the usual advice: dim the lights, avoid screens, cut the caffeine. These are helpful, but they only scratch the surface.
At Qetello, we take a more intelligent approach. Instead of applying surface-level solutions, we help you understand the deeper rhythms at play in your body, and then recalibrate them through science-backed, personalised strategies.
Here are four areas we explore with our clients when sleep begins to unravel:
1. Stabilise Your Blood Sugar Curve
Fluctuating blood sugar can wake you up in the early hours, especially if you’ve had a sugary evening snack or skipped meals during the day. A rhythm of nutrient-rich meals that support blood sugar balance can prevent the cortisol spikes that jolt you awake.
2. Support Your Nervous System
A wired nervous system won’t let you drop into deep sleep, no matter how tired you are. Gentle breathwork, magnesium-rich evening routines, and time away from overstimulation are not luxuries—they’re essential recalibrators.
3. Cool the Fire Within
Night sweats and hot flashes are common culprits of disrupted sleep. These aren’t just uncomfortable, they’re signs that your internal thermostat needs support.
Herbal allies, hydration, and specific nutritional shifts can all help modulate your temperature from within.
4. Work With Your Rhythm, Not Against It
You are cyclical by design. By understanding your personal hormonal and energetic rhythm, whether you’re still bleeding or not, you can begin to align your lifestyle with your body’s natural cues. Sleep, energy, productivity, and focus all follow these rhythms.
The Takeaway
Poor sleep isn’t something to dismiss as an inevitable part of ageing. It’s a signal. A quiet invitation to listen more closely to your body and adapt your rhythm accordingly.
Perimenopause doesn’t have to mean losing the clarity, composure, or vitality that good sleep supports. With the right strategies, it can be a time of deep recalibration and renewed strength.
If you’re ready to sleep more deeply, lead more clearly, and live more energetically, Qetello offers a guided path forward.
Because sleep isn’t just rest. It’s resilience.
Symptoms to Strengths...
Your Compliementary Consultation
The first step is a complimentary 45-minute consultation.
This is a confidential, calm, considered conversation to give you clarity and insight without the pressure.
Together, we will:
Explore the subtle shifts you’re experiencing – whether it’s brain fog, decision fatigue, or emotional reactivity
Identify how these changes are impacting your presence, performance, and confidence.
Begin mapping out your unique path forward through clarity, insight, and strength
